Most people today are not getting enough fiber in their diets. High fiber diets may reduce the risk of certain cancers, diabetes, heart disease and digestive disorders. In addition, fiber helps regulate the bowels and can help lower cholesterol.
Fruits, vegetables, legumes, and whole grains are all good fiber sources. High fiber diets tend to be lower in fat and have also been found to curb overeating.
To calculate your child’s fiber needs:
add your child’s age + 5 = fiber requirement.
Here are some tips for finding high fiber foods:
1. Eat brown rice instead of white.
2. Find whole wheat pasta, amaranth pasta or quinoa pasta
3. Add fiber to meals by adding kidney beans, black beans, pinto beans, lima beans. Add sprouts in your diet
4 Add wheat bran, Oat bran, Oats (available at most health food stores) in your chapati or pancakes
5. Include atleast 2 fruits and 3 servings of vegetables in your diet. Add vegetable juice, salads in your meal
6. Dried fruits are good fiber sources, especially figs, apricots and dates. Add seeds and nuts in your diet.
There are 2 kinds of fibre-
2. Insoluble fibre
Both soluble and insoluble fiber have their own benefits. Soluble fiber can help improve digestion and lower blood sugar, while insoluble fiber can soften stool, making it easier to pass.
Good sources of Soluble fiber include:
oats, peas, beans, apples, citrus fruit, carrots, barley, psyllium husk, oat bran
Good sources of Insoluble fiber include:
whole-wheat flour/ khapli gehu, wheat bran, nuts, green beans,